Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower into a narrow squat, thighs parallel to the floor. Explosively jump, spreading feet wide. Land softly in a wide squat, knees bent, thighs parallel. Push through heels to jump back to a narrow stance. Repeat, alternating stances.
To maximize power, actively drive through your heels as you jump, engaging your glutes and hamstrings for a forceful upward movement. Ensure your knees track directly over your toes throughout the squat and jump to maintain proper alignment and prevent injury. When landing, bend your knees significantly to absorb the impact and protect your joints, focusing on a controlled and quiet landing. Engage your core muscles throughout the entire exercise to stabilize your spine and improve overall power transfer. Use your arms to generate momentum by swinging them forward and upward during the jump, which can help propel you higher.
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